Fitness and Nutrition for Adults
It is never too late to begin your health journey as an adult! Consuming a healthy diet throughout your life can help prevent malnutrition, as well as fuel your daily activities, including regular exercise. Everyone’s lifestyle is different, and everyone has different nutritional demands that they require in order to live their life in the healthiest way possible. Listen to your body and figure out what personally works for you.
Exercise
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There are plenty of substantial benefits to consistent exercise.
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A Stanford University experiment (Hogan, Mata, & Carstensen 2013) had participants (ages 19-93) complete a working memory test before and after 15 minutes of moderate-intensity exercise. Results showed that response time for the memory test decreased significantly in the group that exercised versus a control group that didn’t. So exercise may help tone your mind as well as your body.
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A review of 10 scientific studies (Genton, Melzer, & Pichard, 2010) found that physical exercise combined with calorie restriction leads to better results with weight and fat loss while maintaining lean muscle mass than simply dieting alone. So, if you would like to reach a healthy weight while also maintaining a strong, lean physique, make sure to include exercise as part of your regular routine.
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Diet
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Fad diets may be tempting to try for quick results, but they often skew macronutrient proportions and can lead to depleted energy levels. It is better to aim for balance.
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A 2016 study performed by the Australian Institute of Sports (Burke, et al.) found that athletes on a higher carbohydrate diet outperformed athletes put on a low-carb high-fat diet in a 10 km race.
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Carbohydrates are essential for maintaining energy levels and diets low in carbohydrates may not support the energy you need to live an active lifestyle, so it would be best to try and maintain a balanced macronutrient diet.
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Calories and Macronutrients
You can calculate your estimated energy requirement (EER) by answering a few questions about your height, weight, age, and a few other lifestyle factors at the following website:
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Once you know how many calories to aim for based on your goals, try to reach the recommended macronutrient breakdown:
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45-65% carbohydrates
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20-35% fat
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10-35% protein
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Need help planning your meals? Check out the MyPlate website for more ideas on following a healthy diet:
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https://www.myplate.gov/eat-healthy/food-group-gallery
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